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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 05/02/2013 None Swim 500 swim @ 7:30
250 kick @ 4:30
250 pull @ 3:45
5 x 100 descend to strong @ 1:25
(1500)

100 @ 1:30
400
400
200
2' R

100 @ 1:25
500
300
200

100 @ 1:20?
500
400
100

200 CD		 1h 20m 00s
Performed as RX
Topher reynolds 05/01/2013 None Run Test walk 5' + 10' easy run + 10' drills + 4 X (15'' stride + walk 45'') + 3' easy run + run 30' on the track as fast as you can with consistent pacing. + walk 3' + 5' easy run + walk 3'. If you have a flat course with no stops, then you can run the 30' all out off the track 60m 00s
Performed as RX
Topher reynolds 04/30/2013 None Bike EZ spin to loosen legs, after crossfit 60m 00s
Performed as RX
Topher reynolds 04/28/2013 None Bike None 1h 30m 09s
Performed as RX
Topher reynolds 04/28/2013 None Run None 18m 18s
Performed as RX
Topher reynolds 04/27/2013 None Run None 1h 25m 18s
Performed as RX
Topher reynolds 04/26/2013 CrossFit AZO Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 32m 28s
Performed as RX
Topher reynolds 04/25/2013 None Run 5' walk
50' conversational pace
5' walk

+ strides 4 x 10"		 1h 4m 00s
Performed as RX
Topher reynolds 04/24/2013 None Swim 300 swim
200 kick
300 pull
200 bk/fr

20 x 25 focus on entry and catch- high elbow @ :25

10 x 100 DPS @ 10"R

500 build to threshold

1' R

10 x 50- 25 streamline kick - 25 - 3/4 catch up @1'

500 build to threshold

200 CD		 60m 00s
Performed as RX
Topher reynolds 04/23/2013 CrossFit AZO Row - Back Squat - Hang Clean WOD For time:
Row 2000 meters
100 Back Squats, 45#
50 Hang Power Cleans, 95#		 21m 53s
Performed as RX
Topher reynolds 04/23/2013 CrossFit AZO Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups-blue band		 8m 00s
Performed as RX
Topher reynolds 04/23/2013 None Bike 10' Z1
55' Z2
10' Z1		 1h 15m 00s
Performed as RX
Topher reynolds 04/21/2013 None Run 5' walk
70' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn
Pre-Activity Comments:
1h 23m 00s
Performed as RX
Topher reynolds 04/20/2013 None Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

5 x 1' Single leg
Alternate 1' RL 1' LL- will take 10' total

5' Z2

FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1

5' Z2

2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval

5' Z2

10 ' Z1 Cool down		 1h 30m 00s
Performed as RX
Topher reynolds 04/20/2013 None Transition Run 15' Z2-3
5' Z1 walk		 20m 00s
Performed as RX
Topher reynolds 04/19/2013 None Run 5' walk
30' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 43m 00s
Performed as RX
Topher reynolds 04/19/2013 None Swim 200 swim @ 3:45
200 kick
200 pull
200 swim
(800)

8 x 100 (25 drill 25 swim, 25 dril, 25 build) @ 2'
(1600)

400 swim @ 6:30
4 x 100 @ 1:40
300 @ 5
3 x 100 @ 1:35
200 @ 3:30
2 x 100 @ 1:30
100 @ 1:45
100 @ 1:25

(kick option)

200 CD		 1h 20m 00s
Performed as RX
Topher reynolds 04/18/2013 Stryker Helen Three rounds for time:
Run 400 meters
21 X 40 pound dumbbell swings
12 Pull-ups		 12m 27s
Workout Scaled
Topher reynolds 04/18/2013 Stryker Grace 75 pound Clean and Jerk, 30 reps 4m 00s
Performed as RX
Topher reynolds 04/18/2013 None Run 5' Z1

3' Z2

5 x 1' FCAD w/ 1' AR btwn start @ 100 RPM then go up to 110, 115, 120, 130+

1' Z2

6' build to Z4 STRONG!

1' Z2

3 x 4' OG 50-60 rpm @ Z3-4 2' Z1 btwn

1' Z2

6' build to Z4 STRONG!

5' Z1		 60m 00s
Performed as RX
Topher reynolds 04/17/2013 None Swim 4 x 250 Warm up @ 30"R
Swim, kick, pull, swim

10 x 75 IM @ 1:20

4 x
(100 dr/sw by 25 @ 20"R
75 swim 15" Rest
50 build 10" Rest
25 FAST Rest 1' and repeat)

5 x 200 pull steady pace @ 3:15

200 EZ cool down		 60m 00s
Performed as RX
Topher reynolds 04/17/2013 None Run 5 min walk
10 min EZ
10 min zone 2
5 x 2 min Hill Repeat with 3 min Active rest after each repeat.
10 min EZ cool down		 60m 00s
Performed as RX
Topher reynolds 04/16/2013 Stryker Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 4m 26s
Workout Scaled
Topher reynolds 04/16/2013 Stryker Nancy 5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps		 16m 19s
Performed as RX
Topher reynolds 04/16/2013 None Bike 10' Z1
55' Z2
10' Z1		 1h 15m 00s
Performed as RX
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